Comparing Nutrients in 1 pound Carrots VS Boiled Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Yellow Sweet Corn	12%	12%	76%

Macro Nutrients

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Energy	6.4% 186kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	73.2% 95g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	28.4% 20.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.44% 2.5g	4.94% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.68g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 12.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	421% 3787μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.36mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 400g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Boiled Yellow Sweet Corn:

• Raw Carrots have 64.2 times more Vitamin A, 7.3 times more Vitamin E and 33 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Boiled Yellow Sweet Corn:

• Raw Carrots have 11 times more Calcium, 1.5 times more Potassium, 69 times more Sodium and 1.2 times more Water than Boiled and Drained Yellow Sweet Corn.
• While Boiled and Drained Yellow Sweet Corn contains 1.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Copper and Manganese per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Yellow Sweet Corn contains 2.3 times more Energy, 6.3 times more Fat, 9 times more Omega 3, 5.9 times more Omega 6, 2.2 times more Carbohydrate, 1.4 times more Fructose and 3.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Yellow Sweet Corn have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Carrots as well as Boiled and Drained Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.